Why we get anxious

Millions of years ago, we needed anxiety to keep us safe from danger. These days our bodies still try to protect us. We worry about different things that aren’t always dangerous but our bodies still react in the same way. This is why you can feel anxious about things that aren’t actually harmful.

Because anxiety is a normal reaction, it’s sometimes hard to tell when it’s becoming a problem for you. It can start as a simple worry but grow into a panic attack. If you have a lot on your mind then sometimes quite a small thing can bring on anxiety. Remember, anxiety is normal. And there are lots of ways to manage your anxiety.

What can happen when you get anxious

Your heart rate increasesPumping blood into your muscles so they are prepared for action. This is called a 'fight or flight response' – your body prepares to face danger (fight), run away (flight) or freeze.

Your mind becomes alertHelping you focus but can also mean that you over-analyse things.

You can feel dizzyMeaning you can feel light-headed. Your blood is carrying more oxygen to your arms, legs and lungs, so there is less oxygen being sent to the brain.

Your muscles tense upCreating power but it can also cause shaking, which is normal.

Your liver releases sugarProviding quick energy but it can also make you feel fidgety.

Less important things slow downMaking it harder for you body todigest food or produce saliva. This is what causes you to have a dry mouth, have a feeling like butterflies in your stomach or feel sick when you’re nervous.

different types of anxiety

Everybody experiences anxiety of some sort. If you start to feel like your anxiety is stopping you from doing things you love and enjoying life, it's a good idea to visit your doctor. They can work out with you what type of anxiety you might be having and talk you through the different treatment options. You can read more about different types of anxiety below.

Someone with health anxiety spends a lot of time worrying about getting ill, even if a doctor has checked that they're fine. Whenever they experience a normal physical feeling such as a headache or a tight chest, they fear the worst. They might say things like: ‘This means I must be seriously ill.’ Feelings of anxiety develop and they start to panic.

Someone with social anxiety worries about what other people think. They fear being judged in a bad way. They might avoid other people, especially big groups of people or parties. Even confident people can get nervous before a presentation, but with social anxiety the feelings are much more intense. Even imagining a situation where there might be pressure to talk to lots of people, or new people, can cause panic.

Situations that can cause distress include:

being the centre of attention

meeting new people

talking in front of people

parties or social gatherings

being watched while eating or drinking.

Someone with social anxiety might:

try not to be noticed

avoid eye contact

not talk

fiddle with something

sit in the corner

hide behind their hair.

These things might feel like they help, but they can also make you more used to avoiding people. This can make you more anxious. Sometimes, doing small things that make you feel a little anxious can be a good thing. You might do something a few times and find out that it’s not as bad as you thought. Find out more about controlling feelings of panic.

A phobia is a fear of a particular thing or situation. Common phobias include the fear of:

spiders (arachnophobia)

heights (acrophobia)

crowds or places where escape is difficult (agoraphobia)

social situations (social phobia)

closed or crowded spaces and not being able to escape (claustrophobia)

injections (trypanaphobia).

When someone with a phobia sees or is reminded of the feared object or situation, their mind says they're in danger. This causes anxiety which can lead to panic. You might find it helpful to look at the message board about phobias and see what other young people have to say about dealing with a phobia.

To stop experiencing these feelings, people often avoid or run away from the thing they are afraid of. But by not ‘facing the fear’, your mind keeps on believing that it is something you should be afraid of. Overcoming a serious phobia can take time but treatment is available. It might be helpful to talk to your doctor about it. Find out more about controlling panic attacks.

Somebody can develop PTSD after experiencing (or witnessing) something really truamtic, shocking or upsetting. Often a traumatic event is an event you keep on thinking about or replaying in your head. For example, sexual abuse, physical abuse, being in an accident, being a victim of crime, someone dying, or domestic violence.

Symptoms of PTSD include:

flashbacks of images, sounds, emotions and physical feelings

nightmares

feeling jumpy

loud noises, sudden movements, or things which remind you of the event making you panic.

Experiencing these symptoms can trigger really bad anxiety. People can also become very angry towards (or avoid) anything that reminds them of the event. When they experience this anxiety, they may feel an urge to escape. Running away from whatever has triggered the feelings, like with other anxiety disorders, may help you feel better for a little while. But then the thoughts or memories could come back. Find out how to manage your anxiety or read more about panic attacks.

Experiencing a traumatic event is a difficult thing to go through. It's important to talk to somebody about how you feel. Remember, you're not alone and things can get better. Call a Childline counsellor on 0800 1111. Calls are free and confidential.

Someone with OCD worries that something bad will happen. They feel they have to carry out a ritual to make things better and stop something bad from happening. This can cause a lot of anxiety.

For example, thoughts can include: ‘Someone might steal all of my things out of my locker if I forget to lock it.’ Anxiety kicks in. And they might then go around the house checking that all plugs and sockets are okay. This gives them a bit of relief from the anxiety for a little while, but only until they have another worrying thought. If this happens they may feel the need check everything all over again.

People with a panic disorder feel anxious and scared about experiencing another panic attack. They might avoid anything that they feel might make them have a panic attack. Often they may feel a need to escape the situation if a panic attack happens. However, this can create more anxiety and panic in a 'vicious cycle'. Find out more about controlling panic attacks.